USDA reference food · Sweets
Baking chocolate, unsweetened, squares
1 oz square Bakers of baking chocolate, unsweetened, squares (29 g) has 190 calories, 4g of protein, 15g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 167568). It is one of 5 USDA descriptions of baking chocolate.
FoodData Central 167568, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 14.3g
- more than 62% of 8,218 USDA reference foods
- Calories per 100 g
- 642
- more than 98% of reference foods
- Fiber per 100 g
- 16.6g
- more than 99% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 167568); FDA Daily Values, 21 CFR 101.9.
Also rich in
Source: USDA FoodData Central (FDC 167568), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 18% carbohydrate, 73% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 642 | 98% |
| Protein | 14.3 g | 62% |
| Total fat | 52.3 g | 97% |
| Carbohydrate | 28.4 g | 76% |
| Fiber | 16.6 g | 99% |
| Total sugars | 0.91 g | 46% |
| Sodium | 24.0 mg | 24% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (123)
The portion is 1 oz square Bakers (29 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.15 g | 14.3 g | 8% |
| Total lipid (fat) | 15.2 g | 52.3 g | 19% |
| Carbohydrate, by difference | 8.24 g | 28.4 g | 3% |
| Ash | 1.04 g | 3.60 g | |
| Energy | 186 kcal | 642 kcal | |
| Sucrose | 0.26 g | 0.91 g | |
| Glucose | 0 g | 0 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.39 g | 1.34 g | |
| Total Sugars | 0.26 g | 0.91 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 4.81 g | 16.6 g | 17% |
| Cholesterol | 0.58 mg | 2.00 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 9.36 g | 32.3 g | 47% |
| Fatty acids, total monounsaturated | 4.66 g | 16.1 g | |
| Fatty acids, total polyunsaturated | 0.45 g | 1.55 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 29.3 mg | 101 mg | 2% |
| Iron, Fe | 5.05 mg | 17.4 mg | 28% |
| Magnesium, Mg | 94.8 mg | 327 mg | 23% |
| Phosphorus, P | 116 mg | 400 mg | 9% |
| Potassium, K | 241 mg | 830 mg | 5% |
| Sodium, Na | 6.96 mg | 24.0 mg | 0% |
| Zinc, Zn | 2.79 mg | 9.63 mg | 25% |
| Copper, Cu | 0.94 mg | 3.23 mg | 104% |
| Manganese, Mn | 1.21 mg | 4.17 mg | 53% |
| Selenium, Se | 2.35 µg | 8.10 µg | 4% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.12 mg | 0.40 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 11.0 µg | 38.0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 1.69 mg | 5.83 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.043 mg | 0.15 mg | 4% |
| Riboflavin | 0.029 mg | 0.10 mg | 2% |
| Niacin | 0.39 mg | 1.35 mg | 2% |
| Pantothenic acid | 0.049 mg | 0.17 mg | |
| Vitamin B-6 | 0.0078 mg | 0.027 mg | 0% |
| Folate, total | 8.12 µg | 28.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 13.3 mg | 45.7 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 2.81 µg | 9.70 µg | 2% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.12 µg | 28.0 µg | |
| Folate, DFE | 8.12 µg | 28.0 µg | 2% |
| Betaine | 0.75 mg | 2.60 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.038 g | 0.13 g | |
| Threonine | 0.11 g | 0.37 g | |
| Isoleucine | 0.12 g | 0.41 g | |
| Leucine | 0.20 g | 0.69 g | |
| Lysine | 0.14 g | 0.47 g | |
| Methionine | 0.041 g | 0.14 g | |
| Cystine | 0.065 g | 0.23 g | |
| Phenylalanine | 0.15 g | 0.53 g | |
| Tyrosine | 0.12 g | 0.42 g | |
| Valine | 0.19 g | 0.66 g | |
| Arginine | 0.24 g | 0.81 g | |
| Histidine | 0.062 g | 0.21 g | |
| Alanine | 0.14 g | 0.47 g | |
| Aspartic acid | 0.37 g | 1.27 g | |
| Glutamic acid | 0.54 g | 1.87 g | |
| Glycine | 0.15 g | 0.51 g | |
| Proline | 0.26 g | 0.88 g | |
| Serine | 0.15 g | 0.53 g |
Fatty acids (38)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0096 g | 0.033 g | |
| SFA 16:0 | 3.86 g | 13.3 g | |
| SFA 18:0 | 5.29 g | 18.2 g | |
| SFA 20:0 | 0.16 g | 0.55 g | |
| MUFA 18:1 | 4.63 g | 16.0 g | |
| PUFA 18:2 | 0.42 g | 1.44 g | |
| PUFA 18:3 | 0.034 g | 0.12 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.015 g | 0.050 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.029 g | 0.10 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Stigmasterol | 11.0 mg | 38.0 mg | |
| Campesterol | 3.77 mg | 13.0 mg | |
| Beta-sitosterol | 24.6 mg | 85.0 mg | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0.029 g | 0.10 g | |
| SFA 24:0 | 0 g | 0 g | |
| TFA 18:1 t | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 18:1 c | 4.63 g | 16.0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0 g | 0 g | |
| SFA 13:0 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 167568: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat baking chocolate
USDA lists 5 preparations of baking chocolate. The baking chocolate page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in sweetscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 99% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov